Tuesday 15.04.2025
- Kat
- Apr 13
- 1 min read
Fitness:
A. 3 alt sets: alt every 90 seconds
A1. 4-5 Weighted Pull Ups (hard, heavier than last Friday)
A2. 12-15 DB Single Arm DB Upright Row
A3. 3 Kettlebell Lift Offs
*Use a band if you don't have 5 strict pull ups UB
B. 18 min AMRAP:
4 Bar Dips
4 Chin Ups
8 Push Ups
8 Bulgarian Ring Rows
24/16 Cal Echo Bike
*Bulgarian Ring Rows - shoulder under ring, torso parallel to ground and knees at 90.
Performance:
A. See Fitness
B. 18 min AMRAP
20 Strict Handstand Push Ups
20 Strict Chin Ups
20/16 Calorie Bike Erg
20 Strict Box Dips
20 Gorilla Rows (Both arms = 1)
20/16 Calorie Bike Erg
20 DB Bench Press
20 Strict Pull Ups
20/16 Calorie Bike Erg
DB: (22.5/15kg)
*6 min cap on each third. Stop where you are and start on the next pressing movement.
Log all workout results to Beyond the Whiteboard. Visit www.btwb.com/signup and use code "CFC123" to set up an account.
To be updated with announcements, news and info - join our private Slack group. The link to join is here. Here you can also find some our other tracks: Weightlifting, Mobility and Endurance. Search the name of the track you want from the slack page and/or app and then join.
If you have questions just email us.If you wish to view our Competitor's programming, contact us at info@crossfitclaremont.com.au to be added to the private group or you can follow on our Beyond the Whiteboard track.
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